Siteplicity – CrossFit Covalence

CrossFit – Mon, Apr 27

April 26, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 400m Run -Then- For Quality 3 Rounds 20 Line Hops 6 Plate Full Raises 10 Banded Good Mornings Get Fit Min 20 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) 5 Toes to Bar 5 Deadlifts #225/155 50 Double Unders 2:00 Rest 10/10/50/2:00 Rest 15/15/50/2:00...

CrossFit – Sun, Apr 26

April 25, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday We’ve been slowing building up our speed with the intervals the last few weeks. This week will be seeing how fast we can get… For Max SPEED (Checkmark) 400m Easy Jog 2 Minute Rest 400m Moderate Pace (5k Pace) 2 Minute Rest 200m Moderate Pace (5k Pace) 2 Minute...

CrossFit – Sat, Apr 25

April 24, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 10 Jumping Jacks 20 High Knees 5 Up Downs 10 Jumping Lunges -Then3 Rounds 10/side Banded Lateral Walks 8 Box Step Ups 20’/arm 90/90 Bottoms Up KB Carry Get Fit Min 20 – 34 For Time – SOLO (Time) 50/40 Calorie Row 40 S-DB OH...

CrossFit – Fri, Apr 24

April 23, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 30/24 Calorie BIke 10 Cat Cows 5/side Thread the Needle 5/side Squat Rotations -Then Burgener Warm- Up for Clean and Jerk Get Strong Min 20 – 32 For Time (Time) 15 Clean and Jerk #95/65 12 Clean and Jerk #135/85 9 Clean and Jerk #155/105...

CrossFit – Thu, Apr 23

April 22, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Choice of Row/Bike/Run -Then 3 Rounds (with light weight) 6 Goblet Squats 6 Push Ups 6 Kip Swings 6 Jumping Squats 6 DB Push Press (each arm) Get Fit Min 20 – 51 8 Rounds for Max Reps (AMRAP – Reps) AMRAP x 3 / 1:00...

CrossFit – Wed, Apr 22

April 21, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 Row 500m/400m 25′ Long Step Lunges 25′ Straight Leg Bear Crawl 25′ Lateral Lunges 25′ Pogo Hops 25′ Inchworm to Extended Plank 25′ High Knees 25′ Broad Jump Get Fit Min 20 – 30 For Time (Time) 12 – 9 – 6 – 3 Wall Walks Burpee...

CrossFit – Tue, Apr 21

April 20, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Tabata :20 on / :10 off (8 Rounds) Bike -Then4 Rounds 4 PVC Pass Throughs 4 Inchworms + Push Up 4 PVC Overhead Squats -Then Burgener Warm-Up for Snatch- Get Fit Min 20 – 27 Isabel (Time) For Time: 30 Snatches, 135# / 95#RX Isabel...

CrossFit – Mon, Apr 20

April 19, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 100m Run 10 Boot Strappers 10 Scap Pull Ups 100m Run 10 Up Downs to Target 10 Bent Over Rows 100m Run 10 Air Squats 5 Strict Pull Ups Get Fit Min 18 – 38 For Time (Time) 800m Run 21 Front Squats #135/95 21 Burpee Pull...

CrossFit – Sun, Apr 19

April 18, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 10 Rounds for SPEED (Checkmark) 200m Sprint 3 Minute Rest

CrossFit – Sat, Apr 18

April 17, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 1:00 Bike 2 Rounds 6 Scorpions 12 Glute Bridge Marches 1:00 Bike 2 Rounds 4/leg Single Leg RDL 10 Deadlift – empty bar Then Continue Building to Deadlift weight Get Fit Min 18 – 36 6 Rounds for Max Reps – SOLO (AMRAP – Reps)...

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